There are a number of reasons for neck pain, ranging from sports injuries to car accidents and improper posture. According to Virginia Tech Schiffert Health Center, the most common causes of neck pain are strains from awkward pulling or sleeping on it wrong. Chronic neck pain often results from a previous injury. Stop any activity that causes neck pain. Rehab includes rest, ice and various exercises.
Neck Bends
While standing erect, bend your head forward as far as you can without additional pain. Hold the position for a couple seconds and return to forward-facing position. Then move your head backward and look at the ceiling. Hold and return to original spot. Repeat forward and backward position 10 to 15 times. Tilt your head to each side slowly 10 times and then twist it from side to side slowly. Performing the exercises under a warm shower can help ease pain and make the moves more comfortable.
Shrugs
Strengthening the shoulder muscles can help support your neck and relieve pain as you recover from an injury. Do shrugs while standing erect. Again, you can do these in a warm shower to ease discomfort and loosen joints and ligaments. As you're standing, raise your shoulders in a shrug. Leave your arms hanging loosely at your sides. Hold for a couple seconds, release and repeat 10 to 15 times. Increase resistance and build muscle strength by holding a free weight in each hand while doing shrugs.
Shoulder Rolls
In addition to strengthening, you need to restore flexibility to your neck and surrounding muscles. Shoulder rolls can help relieve tension built up after a neck injury that often leads to stiffness. While standing erect with your arms at your sides, slowly roll your shoulders backward five times. Stop and relax for a couple seconds and repeat the rolls in a forward motion. Perform five sets of five rolls in each direction.
Shoulder Blade Squeeze
Neck-strengthening exercises should be performed following instructions from your doctor and physical therapist. Don't try exercises that increase neck pain to prevent further injury. The shoulder blade squeeze is another exercise that strengthens surrounding neck muscles. Stand or sit erect with your arms bent at a 90-degree angle at your sides. Push back your elbows, squeezing your shoulder blades together. Hold for a few seconds, release and rest a second. Repeat 10 times. Start slowly and move your shoulders just an inch or two at the beginning. You should be able to move farther each time as your neck loosens and your muscles become stronger.
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